For a lot of people, MyFitnessPal feels like a must-have when trying to lose weight or build healthier habits. And honestly, I get it. I started using MyFitnessPal (MFP) in 2015 but I got much more detailed with my tracking in 2019 when it became the most helpful tool in my own fat loss journey.
That said, I’ve also seen how this amazing tool can cause serious setbacks when it’s not used correctly. I’ve watched many people fall into these traps.
If you're not seeing the results you expect from tracking, here are 8 reasons MyFitnessPal might be holding you back.
Note: In this post I'm talking about the features that are available on the paid version of the app, not free.
One of the biggest mistakes I see is relying on generic food entries like “medium banana” or “large apple.” They seem convenient, but they’re almost always inaccurate.
Take apples, for example. One generic “medium apple” entry might list 71 calories, while another says 105. That’s a 34-calorie difference for just one piece of fruit. If you’re eating multiple foods like this every day, the inaccuracies add up fast. You might think you’re in a calorie deficit when you’re really not.
To get accurate results, always weigh your food in grams to log the exact amount. It’s a small step that makes a huge difference.
Another common issue is measuring food by volume like cups, tablespoons, or teaspoons, instead of by weight.
Let’s use peanut butter as an example. A tablespoon is supposed to be 16 grams, but if you scoop a heaping spoon without checking the weight, you might end up eating 25 grams. That’s not 94 calories anymore, it’s 147. That’s more than a 50% increase in calories, and it happens so easily.
Always weigh high-calorie foods like nut butters, oils, and spreads. Measuring by weight keeps things honest and accurate and is critical in order to get weight loss results.
When you first sign up for MyFitnessPal, it asks for your height, weight, and goal (usually to lose weight). Then it spits out a calorie and macro target. Sounds helpful, right?
Not really.
Most of the time, these targets are way too low. People sometimes tell me the app told them to eat 1,400 calories a day. That’s barely enough for a child, let alone an adult with any kind of movement in their day. While aggressive goals might sound appealing, they usually backfire.
When you under-eat for too long, your hunger skyrockets. That leads to overeating, which leads to guilt, and then the cycle repeats. It also slows your metabolism and makes it nearly impossible to build muscle.
A coach (or your own research, if you’re willing to dive into it) can help you set realistic, sustainable calorie and macro goals. MyFitnessPal is great for logging but not for setting your targets. If you need help, please read more here.
One feature I always tell my clients to disable is the one that adds calories back after exercise. You do a workout, and suddenly the app tells you to eat more. It’s usually a mistake.
Fitness trackers can’t estimate calories burned with 100% accuracy. Even if you’re using a smartwatch or Fitbit, it’s still a rough guess. And when you eat those calories back, you might cancel out your calorie deficit without even realizing it.
When I set calorie goals for clients, I already factor in their usual activity level. You don’t need to add extra food back in every time you work out. I suggest unlinking MyFitnessPal from other fitness apps to avoid this issue.
I love the barcode scanner in the paid version of MFP. I’s fast and easy. But it’s not perfect.
Sometimes, you’ll scan a product and the app pulls up something completely different. I’ve had protein bars show up as something else altogether. Even when the item is correct, the nutrition info might not match the package.
That’s why I always check two things:
It takes just a few seconds to double-check, and it can save you from major logging mistakes.
I have just created a new resource, 12 High Protein Foods On Table In Less Than 5 Minutes. Get it below:
Fiber is a big deal when it comes to fat loss. It helps you feel full, balances blood sugar, and keeps digestion on track.
Unfortunately, not all entries in MFP include fiber. Since users can create their own entries, many only input calories and skip everything else. For example, I’ve seen blackberry entries with zero fiber listed—even though blackberries are packed with it.
I always look for entries that include fiber, especially for fruits, vegetables, and grains.
Like fiber, some entries list only calories and ignore protein, carbs, or fat. That’s a problem, especially if you’re trying to lose fat and maintain or build muscle.
Protein in particular is crucial. You can be in a calorie deficit, but if your protein is too low, you won’t see the tone, strength, or body composition you’re aiming for.
Even if you’re new to tracking, I encourage everyone to track at least calories and protein. Start there, and you can layer in carbs and fats later.
Homemade meals are tough to track, and I understand the temptation to just search “cornbread” or “chicken soup” and pick the lowest calorie option you see. But doing that almost always leads to under-logging.
If I make cornbread from a mix, I look for the brand-specific entry. When I make it myself, I build the recipe in the app, using the exact ingredients. MyFitnessPal has a great recipe builder that makes this easier than it sounds. Once you create a recipe, it’s saved for future use.
Yes, it takes a little extra time at first. But it’s worth it for accurate tracking—and you only have to do it once.
Despite all of the potential pitfalls, I still use MyFitnessPal and I’ve recommended it to many of my clients over the years. That might sound contradictory, but the truth is this: the app itself isn’t the problem. The way we use it is what makes the difference.
When you understand its strengths and work around its weaknesses, MyFitnessPal becomes one of the most powerful tools you can have for building sustainable, healthy fat loss habits.
Here’s why I stick with it.
When I used it for my own goals starting 2019, it played a major role in helping me lose fat, gain strength, and eat in a way that actually supported my long-term goals. That didn’t happen through random guessing or crash dieting. It happened because I used MFP as a data collection tool. I learned how my body responded to different foods, how much I was really eating, and where I needed to adjust.
Another reason why I keep using the app is this: many of my clients already use it. Some have been logging on and off for years, and in that time, they’ve built up a valuable collection of data. They’ve saved meals, added custom recipes, and logged their weight and measurements.
That history is useful. Starting over with a new app often means more hassle than help, especially if the person already knows the app really well.
Plus, MFP lets me view my clients’ food logs which makes coaching smoother. I can offer better feedback, suggest small changes, and help them fine-tune their intake without relying on memory or guesswork.
Yes, logging your food takes effort at first. But like anything, it gets easier the more you do it.
Once you’ve found an accurate food entry and used it once, it’s saved in your history. The next time you eat that food, you don’t have to search again because it’s right there. You can also save entire meals (like your go-to breakfast or lunch) and copy them from one day to the next. If you eat similarly most days, tracking can take less than five minutes.
When I first started, I had to double-check everything. But over time I found my rhythm. The investment in accuracy early on saves you a ton of time later.
While no app is perfect, MyFitnessPal includes everything you need to track your nutrition effectively, especially if you’re focused on building sustainable habits instead of chasing quick fixes.
The barcode scanner is incredibly convenient (as long as you verify the info), and the recipe builder is one of the best features for tracking homemade meals accurately. You can also view your daily and weekly macro averages, which gives you a clearer picture of how you’re actually eating over time.
I also appreciate how customizable the app is. You can set your own macro targets, track fiber, and even adjust your meal names to reflect your schedule. Remember, these are all features of the paid version.
In short, the app has the flexibility to support your lifestyle, whether you’re just getting started or deep into a cutting phase.
If you use MyFitnessPal the wrong way by relying on generic entries, skipping macros, or eating back exercise calories, it can absolutely throw off your progress. But if you use it with intention, awareness and consistency, it becomes one of the most helpful tools in your fat loss toolbox.
It’s not about perfection. It’s about learning what you’re eating, how it affects your body, and where you can make changes that actually stick. For me and for many of my clients, MyFitnessPal helps make that possible.
That’s why I still use it and why I still trust it.
MyFitnessPal is a powerful tool but like any tool, it only works if you use it correctly.
Don’t let generic food entries, flawed calorie targets, or missing macros throw off your progress. Weigh your food, double-check your entries, track your protein, and treat the app as a food diary not a coach.
If you do that, MFP can be a valuable ally on your fat loss journey. It’s worked for me, and it works for my clients every single day.
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